Keep both feet pointing straight ahead as you sink down into the leg that stepped out. Side Lunges– Start standing with your feet together. Both heels should remain on the ground and pointed straight ahead. Keep your chest up and back flat as you sit your butt back and down. Bend that knee while keeping the other knee straight. Side Lunge Hold – Set your feet wider than shoulder-width and then sink down to one side. Also, keep your chest pressed out the entire time (do not let your low back arch though).If there is no bar or XT/TRX on which to do rows, do scapular push ups or corner rows. Don’t let your hips sink as you lower back down. Row until your chest comes up to the handles and then lower yourself back down. Then row up, keeping your body in a nice straight line. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. The closer to parallel to the ground you get, the harder the move will be. Walk your feet out so you are leaning back. Inverted Rows– Hold an XT strap in each hand. Do not arch your low back. If there is no bar or XT/TRX on which to do rows, do a scapular hold. Keep your chest pressed out the entire time and your body in a nice straight line. Row until your chest comes up to the handles and then hold there. Inverted Row Hold – Hold an XT strap in each hand. Hold dumbbells in each hand to make the move harder. Then step back and step the other foot forward. Keep the wide stance, sinking down and standing back up on that side until all reps are completed. Do not step your feet back together once you stand back up. Keep your front heel down and drive through that heel to come back to standing. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Split Squats – Step one foot forward into a wide lunge stance. Hold there before moving on to the repetitions. Keep your front heel down and your weight centered as you hold at the bottom of your lunge. Sink down as low as you can, keeping your back knee just hovering over the ground if possible.
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Split Squat Hold– Step one foot forward into a wide lunge stance. Make sure to keep your core tight and press straight down and straight back up. Bend your elbows as you drop toward the ground, then press back up. Then maintaining that position, drop your head straight down between your hands toward the ground. Handstand Push Ups– Set up in any of the handstand hold variations above. Squeeze your glutes also to keep your low back safe.
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Make sure that on each variation, you draw your shoulder blades down and back and draw your belly button in toward your spine. The closer and more parallel to the wall you are the harder the hold. However, the hardest variation is walking your feet up the wall and walking your hands back toward the wall. To advance, you can put your feet up on a table or chair. The most important part is pressing your chest toward your knees so your back stays flat. Try to get your back as flat as possible, driving your butt up. Then push your butt up in the air and drive your chest back toward your knees. Handstand Hold – Beginners will want to do a modified handstand, almost like a downward dog. You want to hold long enough though that the reps are slightly shaky right from the beginning. Rest 30 seconds to 1 minute between rounds and between circuits.įor the lunges and split squats hold on one side and then do the reps on that side before switching and holding on the other side.īecause of the reps after, you don’t want to go to complete failure on the hold.